Low-Carb Glycemic Foods

When you use the glycemic index (GI) to evaluate food, you are looking at how it affects your blood sugar. The GI rates carbohydrates on a scale from 1 to 100 based on how much they raise blood sugar. Foods high on the GI digest quickly and spike blood sugar, while low-glycemic foods are absorbed slowly and gradually raise blood sugar. A low-glycemic food registers below 55 on the GI.

Zero-Glycemic, Zero-Carb Foods

There are a group of foods that have zero to no impact on the body's blood sugar, and have a glycemic count of 5 or below, which is nearly untraceable in terms of fluctuating blood sugar. All meat, poultry, fish with fins, diet sodas, tea and coffee are 100 percent zero-gylcemic and zero carb. Most cheese is completely glycemic and carb free. Other foods in the 5 or below glycemic category are eggs, fiber and many greens. Check for added sugars in specialty and soft cheeses, especially fat-free cream cheese and sour cream which tend to have sugar added instead of the fat.

Vegetables

If it's green, it's most likely low glycemic and low carb. Leafy green vegetables, such as spinach, lettuce and kale are low in sugar and high in fiber. Other low-carb glycemic vegetables are broccoli, celery, asparagus and zucchini, mushrooms, cauliflower and bean sprouts. Avoid starches like potatoes and yams which turn to sugar in the body, as well as carrots, tomatoes and red peppers.

Fruits

Fruits are usually thought of as a off limits for a low-carb diet, as they are converted to fructose. But some fruits are high in fiber and are low on the GI due to their useable carbs. Cherries, blackberries and rapsberries are all under 55 on the GI, and are low-carb glycemic foods.

Breads and Grains

Many whole grains are relatively low on the GI due to their high-fiber content. These include soy, linseed, barley, amaranth, millet, quinoa and flaxseed. Look for whole grains and multi-grain mixes and try bean threads or mung noodles in place of traditional pasta. The high-fiber content slows digestion of the grain down and in doing so slows the impact of sugar on the body so that blood sugar does not spike.

Sweets and Treats

There are many diet and no-sugar desserts from pudding to ice cream and cookies that are low-carb glycemic foods. Use a sugar alternative and whole grain flours to bake your own treats. Look for is whole grains, raw sugar or alternative sweeteners.

Foods to Avoid

High-carb glycemic foods like packaged, processed and refined foods will spike blood sugar. Avoid potato chips, packaged desserts and cookies, soda, fruit drinks with little real juice, white bread, cereal and rice. Anything with a long shelf life, with zero fiber and refined sugar will negatively affect blood sugar.